WODS: Dec 23 – 29

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How To Be Successful

Our weekly program will make you fitter. You’ll be stronger, better conditioned, and feel a whole lot better in your body.

As you become highly fit, you might develop highly specific fitness goals. To reach those type of goals, please contact Madoc or Scott to have a free consultation on how personalized training can help you.

Monday

A: 3 rounds
5/5 Hanging Bent Knee Windshield Wipers
15 Straight Arm Plate Trunk Curlup
15/15 Garhammer Raise

B: Deadlift, Build to a 3RM/Heavy 3 in 20′.

C: 3 rounds
20-30″ Passive bar hang
3 slow rounded back/segmental forward folds
3/3 slow side bend

Tuesday

A: “A Nightmare Hockey Night Before Christmas”
10 Rounds, on a running clock
30” AMRAP Wall Balls, 20/14#
30” AMRAP Ball Slam, 25/15#
30” AMRAP Burpees
90” rest.

Compare to 12/24/2014

Wednesday

No Class! Merry Christmas and Happy Holidays!

Thursday

A: Front Squat, review and build to a heavy 5
B: Front Squat, 4×5@4040, R40″, 50% BW or 75% of “A”
C: 3 rounds for time
Erg 20 Cal
20 KB Swings, 1/3 BW
20 Burpees

Friday

A: A: 8 rounds total, 15″ AMRAP/30″ recovery
Round 1-4
Battle Rope Double Waves
Burpee
Knees to Elbow
Pushups

Rounds 5-8
12 Foot Backward/Forward Bear Crawl
10-12″ Rebounding Box Jumps
Slamball
Ski Erg

Saturday 

A. Power Clean + Jerk (any shoulder to OH ok today): review, then build to a single just above working weight. (work with your partner)

B. Partner AMRAP in 15 min*:
10 Clean & Jerks (any ground to shoulder to OH) 135/95 Rx
10 Front Squats (bar starts on ground) 135/95 Rx

*Only one barbell, only one partner works at a time. Partners can swap in at any time they choose.

Sunday

Last Sunday of month, closed

Gymnastics

Gymnastics 1
A: 3 rounds Wrist Prep, 5′ Cap
3 position wrist pushup seq
Pronated Wrist Roller x2
Supinated Wrist Roller x2
B: 3 rounds shoulder prep, 5′ cap
5/5 1 arm hanging shrug
5/5 KB Armbar Bottoms Up Screwdriver
5/5 KB Halo
C: 3 rounds Handbalance work
10 High Parallette (MDUSA brand) Kick up/Tuck Down handstands
5/5 Wall facing block climbs
5-10 Wall Facing Straddle Pikes
5-10 Wall Facing Tucks

Gymnastics 2
A:Wrist Prep, 2x, 5′ cap
3 position wrist pushup seq
2x Pronated Wrist Roller
2x Supinated Wrist Roller
30/30/30 Flick Water in A/T/Y

B: Handstand Work, 10′
2-3 rounds
30-60″ inversion
10 lunge up or tuck up / tuck down
10 HS shrugs or 5/5 Block Climb

C: HSPU Practice, accumulate 20-30 Strict HSPU in 10′

C: 3 rounds
5-10 Strict L-Sit C2B Pullups
10/10 Diagonal T2B
10/10 Tuck Sit Hanging Hand switches

Conditioning

Conditioning 1
A: 10′ Aerobic Prep/Nasal Breathing, RPE 5/6
B: “neleH”
3 Rounds for Time
21 Pullups
12 KB Swings, 1/3 BW
Run 400m
C: 10′ Recovery Walk”

Conditioning 2
A: 10′ Aerobic Prep / Nasal Breathing
B: “Erg Salad, Part 2”
20-15-10-5-10-15-20 Calories for time
Ski Erg / Climber
Rower
Airbike
Make the 10s and 5 a full sprint
C: 10′ Recovery Walk/ Apnea work

Daily Warm up

General body warm up if you are early to class.

Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
Elbow Plank 60″
TGU, 2/2
Kneeling KB Halo 5/5
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
KB Swing, 15-20
KB Clean/Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
10 Single Leg Calf Raise From Heel elevated position
20-30 Steps each edge of foot

Daily Cool down

Supine Recovery Belly Breathing, 10-15 Breaths
Brettzel, 30″/30″
Down Dog/Cobra/Child’s Pose, 3-5x
Rollout bottom of foot/calf.

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